WOD Tuesday 29/08/2017
For time:
Run 800m
25 Chest bar pull-ups
50 Walking lunges
50 Toes to bar
50 Walking lunges
25 Chest to bar pull-ups
Run 800m
Post time to comments.
WOD Monday 28/08/2017
A) Press 1-1-1-1-1
B) Push press 1-1-1-1-1
C) Push jerk 1-1-1-1-1
Try increment loads throughout sets.
Post all loads for working sets to comments.
WOD Saturday 26/08/2017
HAPPY 70TH BIRTHDAY TO A LEGEND AND OUR MOST MATURE MEMBER OF CF 4551 – HERB!!
In teams of 2-3 complete the following,
5 rounds for time of:
60 Box-jump overs, 24″ (20″)
30 Calorie bike
-Only one athlete can work at one time.
-One box, one bike per team.
Post box height and team time to comments.
WOD Friday 25/08/2017
7rds each for time of:
7 Dumbbell power clean, 22.5kg (15kg)
7 Dumbbell push press, 22.5kg (15kg)
14 Burpees onto plate, (old school 10kg plate)
Rest as needed between rounds.
-Rx’d+ = 25kg (17.5kg)
-One set of dumbbells per person.
Post load and seven efforts to comments.
WOD Thursday 24/08/2017
As many rounds as possible in 15mins of:
30 Air squats
20 Handstand push-ups
10 Deadlifts, 102.5kg (70kg)
Post load, rounds and reps completed to comments.
WOD Wednesday 23/08/2017
Perform 7 sets of the sequence:
1 Power snatch
2 Hang snatch
3 Snatch balance
-Once the bar is taken from the deck it can not be lowered until all six reps have been completed.
Post loads for each of the seven working sets to comments.
WOD Tuesday 22/08/2017
A) 15mins to work on pull-up technique:
-Strict
-Kipping
-Butterfly
*Work chest to bar pull-ups if butterfly is a strength for you.
B) “Jackie”
For time:
Row 1km
50 Thrusters, 20kg (15kg)
30 Pull-ups
Post load and time to comments.
